I created this blog to chronicle my progress on the P90X fitness program. If my experience helps you out that is great but like most things I do I have selfish reasons. I figure if I blog my progress here and distribute this to various people then I am less likely to cheat or not complete the program.
Since I did P90X this has evolved into more of a general fitness blog but may still be useful to some. The P90X stuff is still here but lately I am doing crossfit.

Saturday, November 3, 2012

Friday Workout

I had an early meeting at work on Friday so I could not go to the gym in the morning. I actually ended up being there late too and almost didn't make it in before they closed. I ended up at the 7:30 pm open gym rather than a class and it was just me and one other dude there both doing the WOD. The warm up was 25 jumping jacks followed by 3 rounds:

10 wall ball shots (16/12)

10 abmat it-ups

10 PVC arm circles

My shoulder was still a bit tight so I did a bit of extra stretching too. The workout was "Daniel" named for Army Sgt 1st Class Daniel Crabtree who was killed in Iraq on 24 June 2006. The workout is the following for time:

50 pull-ups

400 meter run

21 thrusters (95/65)

800 meter run

21 thrusters (95/65)

400 meter run

50 pull-ups

I completer the workout in 25:45 with a bit of modification. I knocked out maybe 30-35 of the pull-ups at the start before having to switch to jumping pull-ups with a slow negative. I also had to do the same on the pull-ups at the end but earlier, after the first 5. By the end I was doing 2 pull-ups at a time and then a second or so of rest. I also had to split the thrusters some but did do the prescribed weight. The first 21 I started with 7 then 6 and then dropped a bit until the last set I only did 3. On the second 21 thrusters I split them into sets of 3 with a short break between. I was shot by the end and felt a bit light headed. I dropped the bar rather than putting on the rack as I had been doing before. The workout felt pretty good and was fun.